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Saturday, February 11, 2012

EXERCISE MYTHS BUSTED!!!

Don't
let exercise myths hinder your workout efforts. Build more muscles, burn
more fat and get more out of your fitness plan by making sure you're
practising the right exercise habits.

Myth 1 - Low-carbs mean less energy?
Cutting down on carbs from your diet does not mean you will have less
energy for exercise. A study among 60 overweight people showed that
between a low-carb/high-fat and a high-carb/low-fat diet group, the
low-carb group lost more weight and burned more fat during exercise.
Don’t use this as an excuse to skip your workout!

Myth 2 - Running on pavement can lead to over-use injuries?
The surface you run on is just one of many factors that can cause
injury. Occasionally depends on where you run. Trail running, for
example, offers you constantly changing terrain, so you’ll reduce your
chances of suffering the same injury. Besides, the uneven ground will
improve your core stability and ankle strength. Mix in running on
different surfaces to keep your body guessing – and improving. However,
if you’re preparing for a road race, you’ll need to train specifically
for that kind of terrain.

Myth 3 - Doing squats on a Smith machine can be dangerous?

Squats of any type, whether with free weights or on a Smith machine,
can be dangerous if they’re performed incorrectly. The most common
free-weight mistake people make is leaning their upper body too far
forward, which shifts weight distribution from the hips and thighs to
the knees and lower back.

It’s
difficult to make this error on a Smith machine though, because the
barbell is in a fixed vertical plane. However, the very fact that the
machine allows less freedom of movement can also set you up for injury:
If you don’t lean far enough forward during a squat, you can strain your
back and knees.

It
is recommended to do free-weight squats because you’ll activate more
stabilising muscles than you would with a Smith machine. But to squat
without weights to enforce correct form: Spread your feet slightly wider
than your hips, chest up and knees in line with your toes, lower your
body by pushing your butt back and bending your knees simultaneously,
until your thighs are at least parallel to the ground – deeper is
better. Flex your hips and knees at the same time and don’t round your
back. Once you’ve got this down pat, do a few warm-up sets of squats
with 50-75 per cent of your targeted load before beginning your full
routine.

Myth 4 - Pec decks are best for your chest?

True to its name, the pec deck does target your pectorals. However,
there’s a price. “Its design – with the handles far away from
your shoulders – increases the likelihood of injury because it stresses
the small muscles in your shoulders, including your rotator cuffs.

If
you’ve used the pec deck often enough, chances are you’ll have
experienced some shoulder pain. A faster, safer way to build your chest
is to do more pressing exercises, such as the dumbbell or barbell bench
press. These moves target the pecs but also recruit other major muscle
groups as you lift and lower the weight, so you’ll build overall
strength in your arms, shoulders and chest, too.

Myth 5 - More crunches lead to a six-pack?
Excessive crunch-like movements can lead to back injury. To get a
defined abdominal area, you’d not only need a well-developed rectus
abdominal muscles, but also low body fat.

If
you want to work your abs, go for plank variations, wheel roll-outs and
hip drive movements. And make sure you’re getting enough sleep at
night. A research has found that three consecutive nights of poor sleep
will cause your muscle cells to become resistant to insulin, hence
leading to increased fat storage in your belly.

Myth 6 - More pain means more gain?Experiencing
pain does not necessarily indicate a good workout. If an individual is
experiencing muscle soreness, refrain from training the same muscle
groups the next day. However, pain might also indicate a possible injury
from overstraining or incorrect technique.

Your
training should be planned out. Decide on your goals, chart a programme
on a weekly, monthly or quarterly basis, and keep to it. This way,
you’ll be able to observe your progress. If you’re suffering, restart
your programme with minimal weights and reps, and increase the volume in
the ensuing weeks.